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Push Pull Legs Upper

by Aksh Khurana

Program Description

**Push Pull Legs Upper** is an 8-week program designed to build strength and muscle through a balanced approach of push, pull, and leg workouts. With 32 training days, this program emphasizes compound and isolation movements, utilizing dumbbells and bodyweight exercises to target all major muscle groups effectively. Each session is structured to maximize gains while ensuring adequate recovery, making it ideal for both beginners and seasoned lifters looking to enhance their training routine. Get ready to elevate your fitness journey with this comprehensive program!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 08, 2025 05:17
  • Last Edited
    Oct 12, 2025 12:03

Summary

Unleash your strength with the Push Pull Legs Upper program, a focused 8-week journey designed for those ready to elevate their training. Comprising four sessions per week, this program strategically divides workouts into push, pull, and leg days, ensuring balanced muscle development and optimal recovery. Each session features a variety of dumbbell exercises, from floor presses to goblet squats, targeting major muscle groups for maximum gains. Get ready to build muscle, enhance your endurance, and transform your physique with this structured approach to lifting!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
11.2%
Biceps
10.1%
Upper Back
9.6%
Middle Delts
9.1%
Glutes
8%
Abs
7.1%
Chest
7.1%
Hamstrings
6.9%
Quadriceps
5.3%
Lats
4.3%
Rear Delts
3.7%
Lower Back
3.7%
Forearms
1.6%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Push Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Band Pull Apart
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
2
40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Front Raise
3
12 reps
-
7
Shrug (Dumbbell)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Push Up
2 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
2
Band Pull Apart
3 Sets
15 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Plank
2 Sets
40 secs
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Front Raise
3 Sets
12 Reps
-
7
Shrug (Dumbbell)
3 Sets
15 Reps
-